Watch these videos! Come to Class prepared!

Affiliate Mash up at Crossfit Ice.
8am-11am Come for WODs community and charity.

 
Strength
 
5 Sets of 4
 
Each Set of 4 will be 1 snatch / 1 Overhead Squat / 1 Snatch / 1 Overhead Squat.
 
 
WOD - With a partner
 
Row 1000, 500, 500, 250, 250, 250, 100, 100, 100, 100
 
One partner Rows, the other rests.   Work on your technique.  Your 1000M row stroke shoule be much slower then a full blast 100m stroke, but just as powerful.  For example, try rowing 1000M but never go faster than 20 strokes per minute, but keep the pace under 2:00/500M.  (Control the pace with the power of each stroke).